Protein and Fat: A Desirable Partnership

Overview

Combinations of nutrients, such as protein and fat, work synergistically in your body to help keep you healthy. The concept of food synergy involves choosing a variety of different nutrient-rich foods to meet your nutritional needs, instead of relying on individual foods or supplements, according to a review published in the “American Journal of Clinical Nutrition” in 2009. Protein and fat are present in a variety of different foods. Harvard Medical School stresses the importance of filling half your plate with fruits and vegetables, the other half with whole grains and high-protein foods and choosing healthy fats, such as vegetable oils.

How Do Protein and Fat Interact in the Body?

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Fat and protein interact synergistically with each other, and with other nutrients in your body. For example, fat helps your body absorb vitamins A, D, E and K. Dietary fat is essential for brain development, aids in blood clotting, helps control inflammation and is an important source of energy for your body. Protein is important for childhood growth and development; it also helps build and maintain your muscles, organs, glands, skin and hair. Protein and fat help increase satiety, or a feeling of fullness, when you eat, which can help you maintain a healthy body weight.

Recommended Daily Amounts of Protein and Fat for Men

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The Institute of Medicine recommends adult men consume at least 56 grams of protein each day, or between 10 and 35 percent of their total calorie intake from protein. According to a study published in a 2011 edition of the “Journal of the International Society of Sports Nutrition,” protein requirements for men range from 0.8 grams per kilogram of body weight for healthy adults to 2.0 grams per kilogram for athletes; this is equivalent to 0.36 to 0.92 grams of protein per pound of body weight each day. The IOM recommends men consume 20 to 35 percent of their daily calories from fats, which is equivalent to 44 to 78 grams for a 2,000-calorie diet and 66 to 117 grams of fat per day on a 3,000-calorie diet.

Normal Suggested Amount of Fat & Protein Intake for Women

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The protein recommended dietary allowance, or RDA, is 46 grams for adult women and 71 grams of protein each day for pregnant and nursing women. Women can also calculate individual protein needs using body weight; you'll need 0.36 to 0.92 grams of protein per pound of body weight each day, just like men. Female athletes require more protein than sedentary women. For example, a female athlete who weighs 135 pounds may need up to 124 grams of protein each day. The Institute of Medicine encourages women to consume 20 to 35 percent of their daily calories from fat, which is equivalent to 35 to 62 grams for a 1,600-calorie diet and 53 to 93 grams of fat each day on a 2,400-calorie diet.

Can You Live Without Protein & Fats?

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Protein and fat are classified as essential nutrients, because humans require both on a daily basis to stay healthy. Malnutrition, shock and eventually death can result from consuming too little protein and fat. Symptoms of protein or fat deficiencies include unwanted weight loss, hair loss, dry skin and hair, fatigue, decreased muscle mass, fatigue, irritability, a weakened immune system, failure to grow or developmental delays in children, swelling or a protruding belly from protein malnutrition.

Can Too Much Protein Be Stored as Fat?

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If you eat more protein than your body can use and consume more calories than your body needs, the excess calories will be stored as fat. However, if you eat excess protein but consume a reduced-calorie diet, you’ll likely lose weight. A study published in a 2012 edition of the “Journal of the American Medical Association” reported that during times of overeating, total calories, not the amount of protein you eat, account for increased body fat. Researchers conducting this study found that subjects who overate while consuming a normal-protein or high-protein diet gained more weight than those who overate while consuming a low-protein diet. Body fat increased regardless of the type of high-calorie diet consumed.

Does Protein Increase Fat Oxidation?

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Fat oxidation, or burning stored body fat for energy, is common during exercise. A study published in a 2010 edition of “Physiology and Behavior” reported that following a high-protein, reduced-calorie diet can help maintain lean muscle mass while reducing body fat. The same study found that high-protein diets are associated with increased fat oxidation during exercise.

Do Too Much Protein & Fats Keep You Awake?

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Consuming recommended amounts of protein and fat can help you get a good night's sleep. According to Cleveland Clinic, people with binge-eating disorder who consume too many total calories tend to have problems sleeping at night. However, a study published in a 2011 edition of “Nutrition Research and Practice” found that people with insomnia had lower intakes of protein and fat compared with normal sleepers.

Does Protein Help Turn Fat Into Muscle?

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Eating protein doesn’t guarantee you’ll burn body fat and gain muscle. The only way to increase your muscle mass is to engage in regular exercise, especially resistance-training workouts such as weight-lifting. Building muscle will help you burn more calories, even during periods of rest. Cardiovascular exercises, such as jogging, are beneficial when you’re trying to burn body fat. Increasing your protein intake when you start a new exercise program will help your body build and repair muscle tissue.

How Much Protein & Fat Is in a Hamburger?

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The amount of protein and fat in a hamburger depends on the type of burger you’re eating. A single plain, fast-food hamburger patty contains about 13 grams of protein and 10 grams of fat, but a pan-broiled, 95-percent lean hamburger patty provides 22 grams of protein and only 5 grams of fat. Since the fat in hamburger is saturated fat, which if consumed in excess increases your heart disease risk, choose extra-lean hamburger patties.

How Much Protein Is in One Low-Fat String Cheese?

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Low-fat string cheese contains fewer calories and less fat, but the same amount of protein, as regular string cheese. One piece of low-fat mozzarella string cheese contains about 50 calories, 6 grams of protein and 2.5 grams of fat. In contrast, one piece of regular mozzarella string cheese provides about 70 calories, 6 grams of protein and 4.5 grams of fat.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.